Win your strength

The best way to increase strength is to lift more weight than the body is adapted to. We grow stronger when we break down muscle fibers, to put it in the most simple way possible. We stress our muscles by progressively increasing the amount of weight we lift which causes the breakdown of muscle fibers. We also increase strength when we change up the exercises we do, causing MORE muscle fibers to break down.

Getting stronger doesn't happen during the workout, but when we are resting. This is a lesson that has taken me years to understand and accept. When we break down muscle fibers, they need 24-48 hours to repair themselves. When they recover, they become stronger. Without resting, we are actually doing more damage to our muscles. That doesn't mean you have to eliminate a workout. Instead, train different body parts each day. You may want to train hamstrings and glutes on Monday, shoulders on Tuesday, chest and back on Wed, etc....

 As women, we don't have the amount of testosterone we need to pack on pounds of muscle. We do, however, benefit from resistance training by increasing strength, muscular endurance, and bone density. We can also shape and tone our physique. 

Below is a simple resistance workout you can do anywhere, and without any equipment.

Strength and muscular endurance anywhere workout

 30 reps of jump squats

30 reps of plank jacks

30 reps of pushup pushbacks

30 reps of Tricep dips

30 reps of V sits

Repeat the above exercises, performing 20 reps of each

Finally, perform 10 reps of each exercise

Great job! You should be feeling the burn! 

BHW